Back Rack Lunges

Friday, Oct 11th, 2013

Don't forget that the second judges meeting is tomorrow, the 12th at 9:00 a.m.  It'll last about 60-90 minutes so please be there if you can.  

Strength:  Back Rack Lunges 3x10-12

WOD:  12 Minutes to complete the following:

6 rds of

5 Ball Slams (30/20)

10 Box jumps (24/20)

then complete as many laps in the middle lane as possible in the remaining time.

REC:  5 Min AMRAP with a partner

2,2:4,4:6,6...burpees.  One partner works at a time.

Thursday, February 7, 2013

We all had a delightful visit with "Kelly" yesterday. Hope you enjoyed her company. She'll be coming back to the 307 again. Don't you worry!

Strength: "Need for Speed" Focus on bar speed with all of these movements.

12 x 2 Back Squats with Chains or with Kettlebells suspended from the bar with Bands

12 x 2 Banded Deadlifts 

WOD: 9 - 7 - 5

Heavy Back Rack Lunges (225/155)

Hand Stand Push Ups

REC: 5 Rope Climbs